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Digital Subscriptions > Women’s Running > Nov-17 > Mastercla GLUTE LIFTS & PLANKS

Mastercla GLUTE LIFTS & PLANKS

IN PART TWO OF A NEW SERIES, FITNESS EDITOR ANNE-MARIE LATEGAN SHOWS HOW TO PERFECT SOME CLASSIC STRENGTH MOVES – WHICH WILL MAKE YOU A BETTER, MORE INJURY-RESISTANT RUNNER

GLUTES: Your glutes are like the conductor of an orchestra. They help to stabilise your pelvis, support your leg and back muscles and improve your running stride. If they are weak or not contracting at the right time during the running stride, other muscles will have to kick in to take over the function of your bum muscles, which leads to an unsynchronized sequence and potential injuries.

EASY

GLUTE LIFT

Muscles: Bum muscles (glutes)

Technique:

• Kneel on the floor on all fours

• Lift your left knee off the floor and push your heel up to the ceiling

• Keep your knee bent

• Slowly lower with control

• Complete one set before changing over to the other side

Watch points:

Ensure you don’t arch your back when you lift your leg up, otherwise your glutes won’t function properly.

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About Women’s Running

Get inspired with our November issue of Women’s Running. Read our exclusive interview with cover star Chrissie Wellington, who shares her journey from amateur athlete to becoming four-time World Ironman Champion. Turn to page 48 and you’ll discover how you too can take your running to the next level – find out how one woman approached her first ultra and get all the tips you’ll need to up your distance. Struggling to find time to run for half an hour a week, never mind train for an ultra? No problem. We’ve got some great time-efficient sessions for women with manic lives. If running is strictly off limits for you at the moment due to injury, try our three cross-training plans to keep you sane – and your fitness up – while you recover. And if speed is your focus this autumn, don’t miss our expert advice on getting faster, as we show you how to find your top gear. Enjoy all this, plus all of the usual kit picks, inspiration, recipes, workouts and more!